Home Expertise and advice Vegetable juices: Why and how to use them?

Vegetable juices: why and how?

An orange carrot juice, a vitamin-packed green juice, a colorful homemade blend... Vegetable juices are seducing more and more people. But is this just a healthy trend, or does it have real nutritional value?

Let's discover their advantages, the best way to prepare them, and the precautions you need to take to enjoy them to the full.

Bottles of colorful fruit and vegetable juices lined up on a table, surrounded by carrots, green apples, limes, grapes and salad leaves, symbolizing healthy, natural eating.

Why drink vegetable juice?

Reason 1: A concentrate of nutrients

Homemade vegetable juices are an interesting source of vitamins (A, C, B9...), minerals (magnesium, potassium, calcium) and antioxidants. In this way, they can help compensate for certain deficiencies in the modern diet.

Reason 2: A simple, fun way to increase your vegetable intake

For those who struggle to reach the recommended 5 portions of fruit and vegetables a day, a little glass of juice can be a welcome boost. It allows you to discover or rediscover certain vegetables in a different, milder and more palatable form.

Reason 3: Freshness, hydration and a healthy alternative

Composed of over 80% water, vegetable juices contribute to daily hydration. They are also an interesting alternative to sodas and sugary drinks.

Reason 4: Easier assimilation

Reduced to juice, nutrients pass more rapidly through the body. But beware: most of the fiber is lost, which is one of the major drawbacks of juicing. More on this later.

A colorful assortment of fresh-cut vegetables: eggplants, onions, cucumbers, broccoli, yellow peppers, carrots and red tomatoes, the symbol of a balanced, vitamin-rich diet.

How best to use vegetable juices?

Prefer homemade: Industrial juices, often pasteurized, lose some of their vitamins and antioxidants, and sometimes contain added sugars. If you don't have the equipment, opt for fresh juices with no added sugar, available in the refrigerated section.
Vary your vegetables and add a touch of fruit: carrot, beet, cucumber, celery, spinach, apple, lemon, ginger... The more colorful and diversified your juices, the more they provide you with an interesting range of nutrients. Ideal: a vegetable base (70-80%) and a little fruit to sweeten the taste.
Choose the right equipment for your needs :
- The cold extractor preserves the nutrients better, but removes almost all the fiber.
- The centrifuge produces airier juices, with slightly more nutritional loss.
- The blender retains the fiber but produces a thicker smoothie.
Consume your juices quickly: Vitamins oxidize quickly in contact with air. Homemade juices should be drunk within 30 minutes of extraction, or stored in a cool, airtight bottle for up to 24 hours.

Man in gray T-shirt drinking a glass of fresh juice in his kitchen, symbolizing healthy eating and a balanced lifestyle.

Things to keep in mind

Juices are no substitute for whole vegetables: their fiber is essential for healthy digestion, satiety and balanced intestinal flora. The recommendation remains to eat at least 400g of whole fruit and vegetables a day, raw or cooked.

Beware of satiety: a juice quickly settles down, but not as long as a salad or a whole vegetable dish. The ideal is to limit consumption to 1 or 2 small glasses a day, as part of a balanced diet.

Which vegetables to choose for your juices?

Here are a few ideas for particularly suitable vegetables:

Carrot: soft, sweet, rich in beta-carotene (precursor of vitamin A).
Beet: rich in antioxidant pigments, adds energy and color to the juice.
Cucumber: very moisturizing, light and thirst-quenching.
Celery stalks: an interesting source of potassium and vitamin B9.
Spinach: provides iron, magnesium and vitamin C.

Tip: always combine a more neutral vegetable with a "strong-tasting" vegetable and a sweet fruit for balance.

2 simple, gourmet recipes

Realistic photo of a glass of fresh juice made from carrot, orange, ginger and beet, set on a wooden table. Around the glass, fresh ingredients (carrots, orange slices, pieces of ginger and chopped beet) are elegantly arranged. The scene is bathed in a soft, warm light reminiscent of a winter sunbeam, creating a convivial, gourmet atmosphere.

Recipe 1: Hydrating, vitamin-packed juice (ideal for summer)

Ingredients (1 large glass)

½ cucumber
2 carrots
1 green apple
½ lemon (juice)
A few fresh mint leaves
Wash your vegetables and fruit thoroughly.

Preparation

Add the squeezed lemon juice and mint.
Put them through an extractor or centrifuge.
Serve chilled, with a few ice cubes.

The result is a light, thirst-quenching juice rich in minerals.

Recipe 2: Energy and natural defenses juice (perfect for winter)

Ingredients (1 large glass)

2 carrots
1 orange
1 small piece fresh ginger (1 cm)
½ cooked beet (or raw if your extractor allows)

Preparation

Peel the orange and ginger, and wash the beet and carrots.
Pass through an extractor or centrifuge.
Mix and enjoy immediately.
- The result is a mild, slightly spicy juice, ideal for the cold season.

In a nutshell

Vegetable juices are a fun and enjoyable way to increase your intake of vitamins, minerals and antioxidants, while promoting hydration. They have their place in a balanced diet, as long as you don't overdo it and continue to eat whole vegetables, essential for their fiber.

In practice: 1 to 2 small glasses a day are enough, ideally homemade, varied in color and combined with a plant-rich diet.

Give free rein to your creativity, try out original combinations... and enjoy the freshness of your homemade juices!